The Obesity Solution

images6Today, we’re going to hear about the obesity solution from a UCLA researcher, but first, let’s talk about the solution for your belly fat.

I want to help you to stick to your plan…so that you don’t get sidelined. However, even if you do overdo it at one meal or miss a workout, don’t fret. Don’t quit. Just get back on track.

We know that diet is the key.  Consistency is king. And keeping it simple is keeping it easy to stick to.

Same goes with your workouts…stick to the basics – that’s what gets you results.

Click here to listen to this fat loss podcast

Or read all about it below…

Monday – Jan 18th nike

Transformation Tip of the Week:

“The best fat loss book in the world is useless without implementation. All the planning in the world is no good if you don’t follow through. Become a robotic ACTION TAKER. Just get it done. Even if you don’t feel like it, just get started…go through the warm-up, chances are you’ll do the whole workout.” transformation contest workout

Now let’s go back into the TT vault and review a classic – with 2010 updates…

TT 2K4 Workout A

Superset #1
1A) DB Incline Press
•    No rest.
1B) DB Rear-Deltoid Raise
•    Rest 1 minute & repeat 2 more times for a total of 3 supersets.

2010 Update

Consider using a seated rope row or DB Chest-supported row instead of the rear-deltoid raise.

Superset #2
2A) DB Row
•    No rest.
2B) DB Floor Press
•    Rest 1 minute & repeat 2 more times for a total of 3 supersets. images7

Superset #3
3A) DB Triceps Extension
•    No rest.
3B) DB Incline Curl
•    Rest 1 minute & repeat 2 more times for a total of 3 supersets.

2010 Update

Consider using a 3-0-2 tempo for the arm exercises…nice and slow on the way down and a little slower on the way up.

Finish the workout with Advanced Interval Training Workout A

2010 Update dogs

Use shuttle runs instead of regular interval training in a straight line.

Tuesday
Get 30 minutes of fun activity – and let’s do this week’s research review…

Reference:
Am J Clin Nutr. 2009 Nov 18. An integrative view of obesity.images8
Heber D. UCLA Center for Human Nutrition, David Geffen School of Medicine at UCLA

According to this review, “Obesity is the result of the accumulation of excess body fat and not simply excess weight that can be muscle or fat.”

Duh.

But there’s more to belly fat than just its size…according to the review, “Sustained positive energy balance results in excessive accumulation of adipocytes, which, in the abdomen, leads to chronic inflammation.”

Inflammation is bad. It is associated with heart disease, diabetes, and even joint pain. All the more reason to get rid of that belly fat!

Dr. Heber also says, “The obesogenic environment of highly palatable foods with hidden fats and sugars can promote metabolic syndrome and obesity, whereas fruit and vegetables with antiinflammatory phytochemicals can counteract metabolic syndrome.plant based diet

And the research conclusion:

“Therefore, a plant-based diet and the seamless integration of increased physical activity and social support to alter modern diets and lifestyles hold out the greatest hope for the solution of the obesity epidemic. Both public health and medical nutrition approaches can benefit from this integrative view of obesity.”

So…just more proof that diet is key.

Wednesday

TT 2K4 Workout B

1A) Deadlift or DB Squat
•    No rest.
1B) DB 1-Arm Standing Shoulder Press
•    Rest 1 minute & repeat 2 more times for a total of 3 supersets.

2010 Update

For the shoulder press, turn the palm in towards the head.

Superset #2
2A) DB Reverse Lunge
•    No rest.
2B) DB Bulgarian Split Squat
•    Rest 1 minute & repeat 2 more times for a total of 3 supersets.

2010 Update
For an easier version, try the 1-leg lying hip extension in place of the DB Bulgarian Split Squat.

For an advanced version, switch to the 1 & 1/2 rep bodyweight bulgarian split squat version. OUCH!

Superset #3
3A) 1-Leg Stability Ball Leg Curl
•    No rest.
3B) Spiderman Climb
•    Rest 1 minute & repeat 2 more times for a total of 3 supersets.

And finish with Advanced Interval Training Workout B…perhaps using kettlebell swings for intervals.

Thursday
robyn Do 30 minutes of fun activity – and then review your nutrition journal.

Remember that diet is more important than exercise.

So…
1) How are you starting your day?
2) Where are you making mistakes?
3) What can you do to overcome that?

And if you’re not already writing down your daily food intake, you’ll improve immediately just by doing that.

Friday

Since TT2K4 just had workouts A and B, we need something fun to finish the week…500

Week 2 of the Bodyweight 500

The Bodyweight 200 (Time Limit: 15 minutes)

30 Prisoner Squats
30 Pushups
10 Jumps
10 Stability Ball Leg Curls
10 Stability Ball Jackknifes
20 Step-ups (10 reps per side)
5 Pull-ups or Inverted Rows
30 Forward Lunges (15 reps per side)
20 Close-grip Pushups
15 Inverted Rows
15 Squats
5 Chin-ups or Inverted Rows

Challenge!

Social Support Saturday!
Get 30 minutes of fun activity and then get some social support…

Surround yourself with people who are fitter and healthier than you. The power of social support and POSITIVE peer pressure will help you take your health and fitness to the next level. Connect with more advanced fitness folks.

Sunday – Plan, Shop & Prepare
Plus, 30 minutes activity.

Here’s more reason to eat fruits and vegetables…according to Michael Roizen, MD, and Mehmet Oz, MD, in their book, YOU: Being Beautiful:

“Getting more greens in your diet — along with other veggies & fruit — could help thwart teeth staining. Apples, celery, and carrots act as natural teeth stain removers, while greens such as spinach, broccoli, and lettuce create a film over the teeth that serves as a stain barrier.”

So make sure you have lots of fruits and veggies around the house for snacking. This will also help you lose belly fat, of course. tthaw_ebook_4

Next week!
TT for Abs Workout
Weekly Research Review – Caffeine & Exercise

Stay strong,

Craig Ballantyne, CSCS, MS

  • Carla Nunes da Costa

    cool!! I am trying out this body weight 500 challenge.
    As I am at a beach somewhere in Costa Rica, I will try and to the pull ups on a wall and the replace the stability ball exercises for burpees and backwards lunges.

  • jason

    I read your article and find your definition of obese far from that. I am a personal trainer/pro body builder who specializes in treating obese individuals. I train people up to 200+ kgs. The advive given here is not recommended for people of this size. Overweight people could do these workouts but not obese. I mean could you imagine someone 200kgs trying to do Chin-ups or Inverted Rows, Stability Ball Jackknifes, or even prisoner squats. There is already enough stress on there joits as it is, but trying to perform these exercises just makes no sense but only to cause injury.

    • Jason, the workouts listed were not for obese people. The “obesity solution” was the plant based diet, according to the conclusions from the research study we reviewed.

  • mk

    I couldn’t agree more with the comments from Jason–I was mislead to believe this TT workout was for the obese. We desperately need safe, effective, legitimate workouts for the obese population and I sure wish you could provide that since you’re one of my favorite resources!! Please see what you can come up with–I have used much of your program and adjusted it for my obese clients, but I’m running out of creativity. My biggest need is a safe, vigorous, interesting workout…my 374 lb. client just cannot be on the treadmill (yet) for more than 8 minutes, can’t ride the bike due to his size, and the ellyptical cannot support him. I’m on the hunt for new ideas to get his legs moving fast–we do some supine work but it’s awkward and getting old. Any ideas?? Thanks! mk